4 Types of Fasting for Different Goals ⏱ 16 Hours – 48 Hour Fasts
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the really interesting thing about fasting nowadays with all the research that’s out there is we have enough data to cherry pick which length of fast we want to do for a specific goal that we have in other words if fat loss is your goal you can cherry pick a specific length of fast to institute the best result with that or if brain energy is a goal you can pick a length of fast for that or longevity or sleep patterns or muscle building so in this video we’ll discover the best length of fast for a specific goal we’ll start with fat loss the specific fast that you can do for fat loss then we’ll move into a tool that you can use to restore your circadian rhythm if you haven’t been sleeping well then we’ll talk about a fast you can use to build muscle what length of fast is good for that then we’ll talk about the length of fats that are good for overall lifespan and longevity then we’re going to talk about what length of fats are going to be the best to bolster your immune system and lastly we will talk about which length of fast is best to get the best cognitive function and brain energy if you have a specific task that you need to line up for or anything like that so before i get into all this please do hit that red subscribe button we are the leading intermittent fasting channel so i want to make sure that you hit that subscribe button so you never miss a beat and also hit that little bell icon that way you get a little push notification every single time we go live with a new video or any kind of live broadcast okay so let’s start with the fat loss side of things there’s an interesting study that was published in the journal nutrient review okay took a look at 21 different fasting related studies and form what’s called a meta-analysis to ultimately determine which length of fast was best for fat burning at least amongst these three so it took a look at daily time-restricted feeding which was kind of the quintessential 16 hour fast eight hour eating window kind of thing thing we’re kind of all adjusted to or used to that was looking at it daily then it compared it to alternate day fasting we would have people eat relatively normal meals one day and then totally fast the next day and alternate just like the name implies alternate day fasting and then lastly it looked at whole day fasting which is where subjects would eat ad libitum whatever they wanted but two or three days a week they would aggressively fast for 24 to 36 hours so basically very infrequent longer and more intense fasts well the best results as far as fat loss was concerned came from the alternate day fasting group okay they lost on average three to five percent total body weight and three to five point five kilograms of fat mass that’s pretty solid second place was the whole day fasting which was pretty cool because that’s i don’t know hasn’t really been looked at before and that is a lot more of my strategy i’ve always been a big fan of doing longer term fasts somewhat infrequently and getting a more aggressive result that way and then of course the intermittent fasting on a daily regimen had good success too just marginally worse than the others however there was a study those published in the journal translational medicine that reinforced that time restricted feeding the shorter fasts that are a little bit more frequent alongside heavy resistance training resulted in a 16 decrease in body fat mass so that indicates that in the right scenario daily intermittent fasting could be really effective i’m not the biggest fan of daily intermittent fasting because i feel that daily you start to slow your metabolism down but the biggest benefit from intermittent fasting more frequently with shorter fast is going to be the hunger side of things so there’s a study that was published in molecular and cellular endocrinology that demonstrated that intermittent fasting resulted in less hunger over time the more that someone fasted so here’s what we’ve gathered from this fat loss section here alternate day fasting is going to get you the most aggressive fat loss result but is it practical to fast every other day not necessarily that’s a little intense okay but that’s going to get you the best fat loss daily intermittent fasting is great for those of you that know that your biggest hurdle to weight loss is hunger if hunger is something that you battle with and it could just be who you are then intermittent fasting more frequently with shorter fast not necessarily daily but more frequently could be the way for you if you’re someone that just doesn’t like to think about it and you just like to be either on or off then the whole day fasting a few days per week might be a good strategy because it allows you to just be relaxed and then a couple days per week just aggressively fast and voila okay now this next one we’re going to move into is sort of a tool that you can have in your toolbox okay this is if you’ve had like a rough night of sleep or if you’ve been stressed out your sleep’s all messed up it’s kind of a tool more than anything journal nutrients published a study and they found that when subjects would have their eating window between 8 am and 2 p.m so shifted earlier in the morning they actually reset six out of eight of their body clocks of their clock genes so what that indicates is that by eating in the morning for our time restricted feeding versus later in the day it’s a good strategy to reset your clock and the reason behind that is insulin okay it makes more sense for us to have an insulin spike in the morning because that’s going to be more in line with what we would just be doing as humans we’re awake when it’s sun’s coming up and we eat we spike our insulin yadda yadda there you go so it only takes about four days before you start to see an effect and how that resets your circadian rhythm plus you get an added benefit of what’s called cert one just a longevity gene i’m not going to talk about that right now point is use this no matter what kind of fast you typically do if you just need to reset your body clock a little bit to recover from some poor sleep or something like that okay so if you want to build muscle now this one’s pretty straightforward the length of fast isn’t as important as is the time of day that you work out and break your fast so what i mean by that is you should be trying to work out towards the end of your fast and have your break fast meal be post workout so what that means is tailor your fast to whenever you work out so that you’re working out at the end of your fast if you work out in the morning then maybe you should fast from morning to morning so you’re breaking your fast in the morning that way you get the maximum amount of insulin sensitivity so you’re getting the maximum amount of protein and nutrient absorption at the end of your workout post-workout plus at the end of a fast hugely beneficial this is where i’ll go ahead and recommend butcher box by the way too i always recommend breaking a fast with good lean clean protein butcher box has grass-fed grass-finished meat they’ve got some tremendous lean meat sources they are a meat delivery company that has very very high quality meat they are what i use personally they’re a big supporter of this channel so a huge thank you to them plus anyone that watches my channel can utilize them via the special link down below so if you want to check out butcherbox i highly recommend you do there’s a link down below in the description check them out after you watch this video now moving into the longevity piece and full disclaimer like you can use these however you want if you’re in fat loss mode great if you want an extra spurt of longevity benefit then great you can implement this so the longer the fast the better let’s just say that for longevity to an extent i don’t like to push it longer than 72 hours unless you’re going for a specific reason there are some additional benefits but really 72 hours is all you really need for an extended prolonged fast the longer the fast the better and it generally just has to do with what are called ketones and something called histone deacetylase inhibitions so this is where ketones which are just produced because you’re fasting for a longer period of time doesn’t mean you’re doing a keto diet doesn’t mean any of that it just means when you’re fasting for a long period of time you’re no longer bringing in food so your body starts to run on ketones well in addition to being a fuel source these ketones are actually a signaling device as well and what that means is they act upon specific things so when they act as what is called a histone d-acetylase inhibitor they basically make it so that your genes can get acted upon easier the way that i’ve referenced it before is the longer the fast and the more ketones that you have available the more access you have to your body’s internal inherent library if you have a library of your genetic blueprints and you can only access one part of the library you’re not living to your genetic potential on a high abundance of ketones via a longer fast opens the doors to the other areas of your library so you can express more of your genes this is a very important thing so anything over sort of 24 36 hours falls into the longevity category so if you’re going for that goal then that’s definitely what you want there of course you get fat loss benefit too now in terms of frequency with these you may want to consider just doing two to three longer fasts per month if you’re not doing other forms of fasting so if longevity is only your goal and you just like to periodically fast two maybe three two day fasts a month are perfect every other week do a 48 hour fast and you’ve got massive massive longevity benefit some fat loss benefit but you’re not jumping on the full fasting bandwagon you’re just doing it periodically for health benefit next up is fasting for the immune system which is weird okay because fasting by its very nature is actually immunosuppressive it actually crushes your immune system in a pretty bad way studies have indicated that you have impaired white blood cells impaired t cell function and it’s a great way to get sick because you’re stressing yourself out but over the long term what it does hormetically and how it conditions your body is actually very good for your immune system so it’s been shown that a 72 hour fast increases white blood cell proliferation so you get new white blood cells a new balance of white blood cells which are fresh and able to fight off illness okay additionally when you’re fasting a longer term the white blood cells that do actually go down don’t necessarily go away they go down because they re-home in the marrow and when they re-home and get stored in the marrow they actually rejuvenate it’s like you’re going home and going to sleep they’re recharging their batteries so while you’re fasting you’re immunosuppressed but after the fast and if you do it consistently then you develop some really good immunobenefit here’s the catch longer fasts 24 to 72 hours do them during summer months when there’s not a bunch of different illnesses going around do it when you have the least likelihood of contracting an illness because the worst thing that you could do is be fasting for your immune system and then contract something and that’s just gonna ruin all the effects right so try to aim that towards times when you’re not gonna be around a lot of people when you know you can control it when you know you’re hormetically sealed and you can just get that benefit the last one that i want to talk about is fasting for brain energy fasting for a brain benefit and this is more of a strategy okay i use this in practical applications when i’m working with first responders when i’m working with military anything like that where they need specific strategy for brain performance what you typically want to do is do one day of low carb or keto and then go into a 24 hour fast your cognitive performance is going to peak midway through your fasting day so time it accordingly if you have a test the next day then you might or if you have a test that you know is coming up then you want to make sure you go two days ahead of time you do keto really low carb one day and then move into a fast the next day what this is going to do is it’s going to allow the ketone production to be maximized okay and ketones alone are going to be great brain fuel but it’s also going to up regulate something called brain derived nootropic factor bdnf bdnf in and of itself helps grow neurons it helps grow neural connections but in addition to that it has an effect on glute3 transporters and allows more specific glucose that’s already available in your body to get shunted into your brain or shuttled into your brain rather so you get a more concrete quick effect of glucose in the brain so super powerful for that effect so if you’re trying to target brain energy then yes a 24 hour fast but prefaced with a short keto stent so as always please keep it locked in here on my channel if you want more of these types of videos just comment down below in the area and also don’t forget to check out butcherbox down below in the description see you soon
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This video will answer how long you should fast for:
– fat loss
– energy & cognition